It's Understandable If Weight Gain Occurred During the Home Lockdown Period

It's Understandable If Weight Gain Occurred During the Home Lockdown Period

In the midst of the COVID-19 pandemic, it's all too easy to fall into a cycle of negative body talk and self-shaming. From memes about the "quarantine-15" to colleagues discussing weight gain, it's no wonder that many people feel pressured to meet unattainable beauty standards.

Despite the best of intentions, these conversations can have a harmful impact on mental health, making some feel isolated or shamed if their body doesn't fit into conventional norms. Dr. Sarah Halter, a family medicine provider at UW Medicine Primary Care at Factoria, notes that, "People are dying and losing work, but we are still so stressed out about gaining a few pounds."

Navigating body acceptance during a pandemic can be a challenge, but it's far from impossible. Here are some strategies to help you embrace your body and foster a more positive self-image:

Embrace Fluctuations in Weight

During the pandemic, factors like closed gyms, a shift towards highly processed, long-shelf life foods, and disrupted routines can disrupt sleep, increase stress, and contribute to weight gain. Don't let it get you down. As registered dietitian Karen Conger puts it, "I'm hesitant to even work with patients about weight loss or have that as a goal under normal circumstances, but certainly right now is not a good time to be focusing on it."

Instead of fixating on the number on the scale, consider your overall wellness holistically. Include mental, emotional, and spiritual health in your self-assessment, and acknowledge external factors that impact your body, such as access to healthcare, food, and movement.

Reframe Negative Thoughts

Struggling with negative self-talk? Cognitive behavioral therapy (CBT) practices can be a powerful tool for rethinking your relationship with your body.

Dr. Kate Hoerster, a licensed clinical psychologist and an assistant professor in the UW Department of Psychiatry and Behavior Sciences, suggests that, "Taking time to identify a belief that fuels painful emotions or drives unhelpful behaviors - and finding a kinder and more realistic way to view yourself - can be really helpful."

For example, if you worry about what your coworkers think about your weight during stay-at-home orders, try to get curious about where these thoughts come from. Once you've acknowledged the thought, work on creating a new, more compassionate belief about your body.

Listen to Your Body

During COVID-19, it's common to experience different or more cravings than usual. Maybe you've jumped on the bread-making bandwagon, or you're using food to alleviate stress.

It's okay to turn to food for comfort, as long as you aren't feeling guilty about it. Shaming yourself for eating certain foods or labeling them as "bad" can be harmful and counterproductive.

Seek balance in your eating habits, and remember that physical activity and a well-rounded diet can boost your mental and physical health, reducing symptoms of depression or PTSD, but not at the expense of self-shaming.

Practice Self-Love

Loving and accepting your body can be a big ask, especially during challenging times. Here are some small practices you can do to help cope:

Unfollow Body-Shaming Media

Consider unfollowing influencers or sites that contribute to negative body image or promote unrealistic beauty standards. As Dr. Halter says, "Marie Kondo your social media and unfollow influencers or sites that don't spark joy."

Engage in Joyful Movement

Instead of obsessing over at-home workout programs designed to transform your body, focus on finding movement that brings you joy, such as dancing in your kitchen or taking a walk around your neighborhood.

Feel Your Feelings

Acknowledge and validate any feelings that arise when confronted with negative body image messaging, whether it comes from media, online trends, or even politics.

Remember, your body is far more than a number on a scale. Give yourself grace and compassion during COVID-19 and beyond. Your body and identity deserve love and acceptance.

1. Recognizing that that the COVID-19 pandemic can inadvertently promote body shaming and unhealthy habits, it's crucial to prioritize well-being over aesthetic standards.
2. Science informs us that a holistic approach to health and wellness, encompassing mental, emotional, and spiritual health, is essential for overall well-being.
3. In the realm of health-and-wellness, self-care should not be about meeting unattainable beauty standards or adhering to a strict diet regimen, but about fostering a positive self-image and personal growth.
4. To combat negative self-talk, mental-health professionals advocate for cognitive behavioral therapy (CBT) to help refocus thoughts and change negative beliefs about one's body.
5. Embracing body diversity and self-love can be facilitated by practicing self-care activities such as confronting and unfollowing body-shaming media, engaging in joyful movement, and acknowledging and validating feelings associated with negative body image.
6. In terms of nutrition and weight-management, strive for balance rather than strict dieting, labeling foods as 'good' or 'bad', or feeling guilty about indulging in comfort foods during these challenging times.
7. Cultivating positive mental health and personal growth goes beyond one's physical appearance; this journey often spills over into other aspects of life such as finance, business, careers, and education-and-self-development.

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